• Tuesday, Feb 12th

    Strength:

    Floor Press
    3-3-3-3-3

    * Increasing over sets

    WOD:

    0:00-7:00
    21-15-9
    Push press 115/75 (from the ground)
    Cal Row

    7:00-14:00
    21-15-9
    Ring Dips
    Burpees

    * If you finish earlier than 7 mins you get the rest
    * If it takes longer than your reps get added to the time and you begin the new WOD

    Midline:

    3×12
    Barbell good mornings

  • Monday, Feb 11th

    Strength:

    3 position squat clean
    Every 2mins for 6 rounds
    3 position clean starting from position 1 working to position 3

    * Position 1 is just from the pockets

    WOD:

    10min amrap
    10 hang cleans 135/95
    10 push-ups
    10 pistols/side

    Midline/Accessory:

    Strict Pull-ups

  • Friday, Feb 8th

    WOD:

    18.4

    RX
    21 deadlifts 225/155
    21 handstand push-ups
    15 deadlifts 225/155
    15 handstand push-ups
    9 deadlifts 225/155
    9 handstand push-ups
    21 deadlifts 315/205
    50-ft. handstand walk
    15 deadlifts 315/205
    50-ft. handstand walk
    9 deadlifts 315/205
    50-ft. handstand walk

    * 9min cap

    Scaled
    21 deadlifts 135/95
    21 hand-release push-ups
    15 deadlifts 135/95
    15 hand-release push-ups
    9 deadlifts 135/95
    9 hand-release push-ups
    21 deadlifts 185/135
    50-ft. bear crawl
    15 deadlifts 185/135
    50-ft. bear crawl
    9 deadlifts 185/135
    50-ft. bear crawl

    * 9min cap